Stomach Gurgling While Running or Breathing

You've finally committed to running every day, and you're feeling pretty great. Halfway through each run, though, your stomach starts to slosh and turn. You end up with a terrible cramp to the side, and, once again, you have to cut your workout short. Turns out what you're experiencing is actually very common, according to Rice University. Between 40 and 50 percent of marathon runners and triathletes have complained of stomach cramping in the past, the university says. However, there are some things you can do to prevent the pain.

  1. Stay Hydrated

    • According to Rice University, runners generally experience more stomach pain than swimmers and cyclers. Although scientists are not entirely sure why this happens, they suspect dehydration is a major factor in these gastrointestinal disturbances. To avoid dehydration while running, Linda White, MD, recommends drinking two 8-ounce cups of water before you run. If you're running a race, it's also a good idea to stop at every aid station and drink one or two cups of water.

    Skip the Coffee

    • White explains that coffee is a gastrointestinal tract irritant, often resulting in stomach pain during exercise and sometimes even causing diarrhea. If you have coffee every morning, try to wait to have it until after your workout, and your stomach should feel better. Other things to avoid are alcohol, high doses of vitamin C, fructose, sugar substitutes and milk, especially if you're lactose intolerant.

    Eat Light

    • Before you run you should eat light foods. According to Rice University, you should strive to minimize the residue in your digestive track. To do so, you can reduce your intake of fiber and other greasy, heavy foods. White says bananas are a great snack to eat prior to a run, as they are easy to digest. "Runner's World" magazine also suggests maintaining a routine diet -- that is, eating the same foods every day you run.

    Relax

    • Breathe slowly through your nose while you're running. In addition to gastrointestinal problems, another common stomach ailment runners face is what is known as "stitching," or abdominal wall muscle cramps, says Rice University. These are the result of a decrease in oxygen in the muscles. If the stitching is so bad that you're having trouble running, you should stop and massage the affected area, the university advises.